Ponch showed up a little late to the party and saw the MOT boys head right, while DK and YHC went left. He chose wisely and joined YHC and DK for a little SOT beatdown or should we say a Capital One therapy session???
WARM-A-RAMA: SSH, Helicopters, Don Q’s., LBC, Side LBC’s, Merkins, Other Stuff. No cadence. We just switched exercises and talked as we moved through the different exercises. It was pretty great way to start.
Thang 1: Curb crawl – back and forth across the parking lot with an ascending count up to 5 of merkins and decline merkins.
Thang 2: Various exercises down the parking lot. Mr. No Gloves started to complain about his hands getting beat up on the pavement so DK thought Inch Worms were a good idea. Nice. Alternate called and off we went with lunges, squats, broad jumps, bunny hops, etc.
Thang 3: 5 sets of 10 WWII’s followed by a run up and down the steps. 4 sets of Heals to Heavens- up and down the steps. 3 sets of Merkins – up and down the steps.
Over to the school for some Hoedowns/Donkey Kicks and then back to the flag.
Announcements: Grow Ruck and Oysters Paying Lunch making the come back on March 29th at Rusty Taco.
Ponch took us out.
Absolutely fantastic to hang out with Ponch this morning. DK appreciated the Cap One therapy session and YHC enjoyed the laughs.
Backblast Title – you had to be there.
